Incline bench
5-5-5-5-5
2rnds of:
10 thrusters 2x35#
20 boxjumps ~15inch
30 russian twists
40 1arm KB swing 35# (20/side)
stretch for 25min
Friday Dec 3, 2010
Warmup
5min bike
15 min stretching/loosening up shoulder
Max Press
5(50%)-3(65%)-2(85%)-1(95%)-1(100%)-1(105%)
10min stretch
5min bike
15 min stretching/loosening up shoulder
Max Press
5(50%)-3(65%)-2(85%)-1(95%)-1(100%)-1(105%)
10min stretch
Thursday, Dec. 2, 2010
Warmup
tabata double unders
dynamic stretch 10min
Interval sprints
5 rnds:
30s max sprint, 4min rest
rest 10 min
100 squats
75 situps
50 pushups
25 back ext - 45lb plate
stretch/foam roller 15min
tabata double unders
dynamic stretch 10min
Interval sprints
5 rnds:
30s max sprint, 4min rest
rest 10 min
100 squats
75 situps
50 pushups
25 back ext - 45lb plate
stretch/foam roller 15min
Wednesday, Dec. 1st, 2010
Warmup
1000m Row
dynamic stretching
Max Bench
5(50%)-3(70%)-2(85%)-1(90%)-1(95%)-1(100%)-1(105%)
WOD
25 strict dips
50 squats
25 strict pullups
50 double unders
1000m Row
dynamic stretching
Max Bench
5(50%)-3(70%)-2(85%)-1(90%)-1(95%)-1(100%)-1(105%)
WOD
25 strict dips
50 squats
25 strict pullups
50 double unders
Monday, Nov. 29th, 2010
"Nate"
AMRAP in 20min
2 Muscle ups
4 Handstand pushups
8 Kettlebell swings - 72lbs (2pood)
AMRAP in 20min
2 Muscle ups
4 Handstand pushups
8 Kettlebell swings - 72lbs (2pood)
back at it again
Ok so things are finally back to normal and it's back to training as usual. Been training solid for over a month. Feeling strong and almost completely healthy. Time to start posting again.
Wednesday, Mar. 18th, 2010
Sectional work-up
Skills:
5min false grip lockouts
KB snatch/swing 2pood
200 DU's
Kipping Toes to Bar & knees to elbows
6 Tabata intervals of:
burpees
KB swings 1.5p
boxjumps 24"
pushups
squats
Skills:
5min false grip lockouts
KB snatch/swing 2pood
200 DU's
Kipping Toes to Bar & knees to elbows
6 Tabata intervals of:
burpees
KB swings 1.5p
boxjumps 24"
pushups
squats
Monday, Mar. 15th, 2010
Section week programming begins
Max OHS
3rnds (unbroken)
30pullups
30 pushups
50 squats
Max OHS
3rnds (unbroken)
30pullups
30 pushups
50 squats
Friday, Mar. 12th, 2010
Courtesy of Crossfit Cowtown (06/03/2010)
"The Jackhammer"
60 KB swings 24kg/16kg
50 Box Jumps 24inch
40 Wall Ball 20lb/14lb
30 Pull-ups
20 GHD Sit-ups (sub abmat sit-ups)
10 Snatch 115lbs/65lbs (squat or power, no press out)
100feet overhead walking lunges 20kg/10kg
Rest 20 min
max OHS (use rack jerk)
Rest 20 min
max OHS (use rack jerk)
Wednesday, Mar. 10th, 2010
Snatch
heavy single
rest 10 min
3rnds
350m row
10 GHD situps
10 Glute ham raises
heavy single
rest 10 min
3rnds
350m row
10 GHD situps
10 Glute ham raises
Tuesday, Mar. 9th, 2010
Row 5km in negative splits
eg. 2:10, 2:05, 2:02, 2:00, 1:58, 1:55, 1:52, 1:50, 1:48, 1:45<
stretch for 10-15mins
foam roller 20min
eg. 2:10, 2:05, 2:02, 2:00, 1:58, 1:55, 1:52, 1:50, 1:48, 1:45<
stretch for 10-15mins
foam roller 20min
Monday, Mar. 8th, 2010
AM
Front Squat
5x5 @80% w/ 3min rest btw sets
Press
5x5 @80% w/ 2min rest btw sets
PM
Snatch
5x3 @70% w/2min rest btw sets
rest 10 min
3rnds of:
20 Monster makers 2x25#
20 Ring dips
20 knees to elbows
Front Squat
5x5 @80% w/ 3min rest btw sets
Press
5x5 @80% w/ 2min rest btw sets
PM
Snatch
5x3 @70% w/2min rest btw sets
rest 10 min
3rnds of:
20 Monster makers 2x25#
20 Ring dips
20 knees to elbows
Friday, May 5th, 2010
*End of 3 week wave - New #'s will be used the next time that exercise is in the wave*
AMBack Squat
hit a new PR
Bench
hit a new PR
PM
Clean&Jerk
hit a new PR
rest 10 min
AMRAP in 15min
5 HSPUs (just wider than shoulder width)
10 Pullups
15 KB snatches/arm 1.5p
Thursday, May 4th, 2010
8x20sec Sprints
with 2min rest between efforts
3x5 snatch balances with bar
Stretch & Roll - glutes, hams, quads (use a lacrosse ball if necessary)
Wednesday,Mar. 3rd, 2010
AM
Back Squat
7x2 @ 60%
Bench
4x3 @60%
PM
Power clean
7x1 @65%
Rack jerk
7x1 @65%
rest 10 min
"Cardio Gone Bad!"
3rnds, 1min/station:
Row for calories
Box Jumps
Double Unders
Burpees
10m Sprints
rest
Tuesday, Mar. 2nd, 2010
4 Rnds of-
Run 1 milerest
1:1 ratio
20 minutes stretching
20 minutes foam roller
Monday, Mar. 1st, 2010
AM
Squat
5x4 @85%
Bench
4x5 @85%
PM
Clean&Jerk
7x2 @90%
Rest 10 min
"Airforce" 2010 Midwest Sectional WOD#1
For Time:
4 burpees every minute on the minute with
20 Thrusters 95#
20 Sumodeadlift highpulls 95#
20 Push Press 95#
20 Overhead Squats
20 Front Squats
(1st-3:53, 2nd-4:50, 3rd-5:31)
Friday, Feb. 26th, 2010
AM
Squat
Heavy Single 95%+ (try to PR on 2nd lift, max 5 attempts)
Bench
Heavy Single 95%+ (try to PR on 1st or 2nd lift, max 5 attempts)
*For the Heavy Singles if you do one rep at 95% and feel tired you can call it a day. If you feel good and hit 95% easily (on first or second attempt) and feel 105% is attainable, go for it!
PM
Clean & Jerk
Heavy Single (Competition style - 3 attempts -try to PR on 2nd)
rest 5 min
Squat
Heavy Single 95%+ (try to PR on 2nd lift, max 5 attempts)
Bench
Heavy Single 95%+ (try to PR on 1st or 2nd lift, max 5 attempts)
*For the Heavy Singles if you do one rep at 95% and feel tired you can call it a day. If you feel good and hit 95% easily (on first or second attempt) and feel 105% is attainable, go for it!
PM
Clean & Jerk
Heavy Single (Competition style - 3 attempts -try to PR on 2nd)
rest 5 min
3rnds:
20 Monster makers 2x35# ( http://www.youtube.com/watch?v=dVv9ACzfmhw )
20 ring dips
20 toes2bar
Thursday, Feb. 25th, 2010
7x20sec sprints
w/ 3min rest in between efforts
stretch and foam roller 30 min
Wednesday, Feb. 24th, 2010
AM
Box Squat - set the box so you are 1" below parallel
8x2 @55%
Bench
5x3 @55%
PM
Power Clean & Push Jerk
7x1 @65%
rest 10 min
"First Rnd Knockout"
1 rnd, 1min/station
Wall ball 20#
SDLHP 75#
boxjump 20"
Pushpress 75#
Row cal
Tuesday, Feb. 23rd, 2010
Run 5 km (3.125 miles)
-set a pace that will beat your previous time and stick to it for 4.5 km (2.8 miles) then go as fast as you can to the finish.
Foam roller and stretch for 30min minimum!
*The stretching and roller are necessary for proper recovery. Try rolling the muscle in a flexed position for a new and interesting feel.
Monday, Feb. 22nd, 2010
AM
Squat
5x5 @80%
Bench
5x5 @80%
PM
Clean&Jerk
8x2 @85%
rest 10 min
500m Row
10 rnds of Cindy
5 pullups
10 pushups
15 squats
500mRow
10 rnds of Cindy
5 pullups
10 pushups
15 squats
500mRow
Friday, Feb. 19th, 2010
AM
Squat
Heavy Single 90%+ (3 lifts or less over 90% - stop at PR,)
Bench
Heavy Single 90%+ (3 lifts or less over 90% - stop at PR)
*For the Heavy Singles if you do one rep at 92% and feel tired you can call it a day. If you feel good and hit 95% easily (on first or second attempt) and feel 105% is attainable, go for it!
PM
Clean & Jerk
Heavy Single (Competition style - 3 attempts -try to PR on 3rd)
rest 5 min
12-9-6
Thrusters 135#
HSPUs
36" Box Jumps
30m Sprints
Squat
Heavy Single 90%+ (3 lifts or less over 90% - stop at PR,)
Bench
Heavy Single 90%+ (3 lifts or less over 90% - stop at PR)
*For the Heavy Singles if you do one rep at 92% and feel tired you can call it a day. If you feel good and hit 95% easily (on first or second attempt) and feel 105% is attainable, go for it!
PM
Clean & Jerk
Heavy Single (Competition style - 3 attempts -try to PR on 3rd)
rest 5 min
12-9-6
Thrusters 135#
HSPUs
36" Box Jumps
30m Sprints
Thursday, Feb. 18th, 2010
AM
5 min jog
6 x 20 sec Sprints
w/4min rest between efforts
PM
"active recovery"
3 rnds of:
10 pushups
10 situps
10 squats
foam roller 20 min
stretch 10 min
5 min jog
6 x 20 sec Sprints
w/4min rest between efforts
PM
"active recovery"
3 rnds of:
10 pushups
10 situps
10 squats
foam roller 20 min
stretch 10 min
Wednesday, Feb. 17th, 2010
AM
Squat
8x2 @50%
Bench
5x3@50%
PM
Power Clean & Jerk
7x1 @60%
rest 5 min
21-15-9
KB swings 1.5p
Burpees
Squat
8x2 @50%
Bench
5x3@50%
PM
Power Clean & Jerk
7x1 @60%
rest 5 min
21-15-9
KB swings 1.5p
Burpees
Tuesday, Feb. 16th, 2010
AM
Run 5km
PM
"active recovery"
3 rnds of:
10 pushups
10 situps
10 squats
foam roller 20 min
stretch 10 min
Run 5km
PM
"active recovery"
3 rnds of:
10 pushups
10 situps
10 squats
foam roller 20 min
stretch 10 min
Monday, Feb. 15th, 2010
AM
Squat
5x5 @75%
Bench
5x5 @75%
PM
Clean&Jerk
5x3 @80%
rest 5 min
500m Row
10 rnds of Cindy
5 pullups
10 pushups
15 squats
500mRow
Squat
5x5 @75%
Bench
5x5 @75%
PM
Clean&Jerk
5x3 @80%
rest 5 min
500m Row
10 rnds of Cindy
5 pullups
10 pushups
15 squats
500mRow
Friday, Feb. 5th, 2010
Warmup
Row 2000m
rest 5 min
Max rnds of: (Min 3 rnds)
10 ring dips unbroken
30 sec rest
Row 2000m
rest 5 min
Max rnds of: (Min 3 rnds)
10 ring dips unbroken
30 sec rest
Thursday, Feb. 4th, 2010
Warmup
21-15-9
Burpees
KB swings 1.5p
rest 5 min
3 x 10 Toes to bar
1 min rest between sets
21-15-9
Burpees
KB swings 1.5p
rest 5 min
3 x 10 Toes to bar
1 min rest between sets
Friday, Jan. 29th, 2010
Quick 5-10 min warmup
OC throwdown WOD #3
OC throwdown WOD #4
OC throwdown WOD #3
5 rounds:
45 sec AMRAP Dead Lift – 225#/155#
Rest 15 sec
45 sec AMRAP Burpees
Rest 15 sec
(Total reps are athletes’ score. Burpees need to be done with an upright torso, no muted hips and a visible jump off the ground must occur)
rest 10 minOC throwdown WOD #4
5 min max clean in lbs; rest 0 sec
5 min Cindy (chest-bar pullups) for total reps; rest 0 sec
5 min row calories
Total score = max 1RM weight lifted in lbs + total reps in 5 min Cindy + total cals in 5 min rowed (i.e. 285# + 240 reps (8 rounds) + 100 cals = score of 625 score)
Highest score wins…! Athlete is responsible for putting weights on and off.
Thursday, Jan. 28th, 2010
Quick 5-10 min Warm-up
OC throwdown WOD #1
rest 10 min
OC throwdown WOD #2
OC throwdown WOD #1
7 rounds for time;
5 squat clean thruster
10 toes to bar
(each round, the weight for the thruster increases by 10#, it is the athletes responsibility to change the weight per round, clips and weights will be provided; toes to bar is part of shoe touching the bar starting from a dead hang; thruster starting weight for guys is 95# increasing to 155# by 7thround, gals starting weight is 45# increasing to 105# by 7th round)rest 10 min
OC throwdown WOD #2
For time;
20 unbroken chin ups
Row 500 m
20 unbroken chin ups
Row 500 m
20 unbroken chin ups
(If an athlete breaks the chin ups or fractions them by coming off the bar at any point in the 20 reps, they have to start at 0 again, rowers damper and foot setting is up to athlete. Chin MUST PASS THE VERTICAL PLANE OF THE BAR TO COUNT.Tuesday, Jan. 26th, 2010
warm-up
max Bench
rest 5 min
3rnds of:
10 ring dips (unbroken)
30 wallball (unbroken)
50 box jumps (unbroken)
*every time your set is broken add 5 burpees to the end of the workout
max Bench
rest 5 min
3rnds of:
10 ring dips (unbroken)
30 wallball (unbroken)
50 box jumps (unbroken)
*every time your set is broken add 5 burpees to the end of the workout
New standard warmup
3 min of skipping (finish with 50 DUs)
or
750m row at 22 strokes/min @ ~60% (last 250m at 30 strokes/min @ ~85%)
then dynamic stretching from head to toe ~3min
then a callistetic progression of:
15 - kipping pullups, pushups, situps, squats, back ext.
10 - ring rows, dips, V-ups, jumping squats, hip+back exts
5 - strict pullups, handstand pushups, GHD situps, pistols, Glute-ham raises
(you don't have to do these as fast as possible but at a reasonable quick pace)
then perform active release stretching on any tight muscles 3x30 sec/muscle
then 10 - eagles, scorpions, dead-bug and hip mobility
then samson stretch 30 sec
total time ~20-30 min
or
750m row at 22 strokes/min @ ~60% (last 250m at 30 strokes/min @ ~85%)
then dynamic stretching from head to toe ~3min
then a callistetic progression of:
15 - kipping pullups, pushups, situps, squats, back ext.
10 - ring rows, dips, V-ups, jumping squats, hip+back exts
5 - strict pullups, handstand pushups, GHD situps, pistols, Glute-ham raises
(you don't have to do these as fast as possible but at a reasonable quick pace)
then perform active release stretching on any tight muscles 3x30 sec/muscle
then 10 - eagles, scorpions, dead-bug and hip mobility
then samson stretch 30 sec
total time ~20-30 min
Friday, Jan. 22, 2010
"Linda"
10-9-8-7-6-5-4-3-2-1
Deadlift 235#
Bench Press 155#
Squat Clean 115#
rest 10 min
8 x 30m sprints w/ 30sec rest
10-9-8-7-6-5-4-3-2-1
Deadlift 235#
Bench Press 155#
Squat Clean 115#
rest 10 min
8 x 30m sprints w/ 30sec rest
Thursday, Jan. 21st, 2010
"Fran"
21-15-9
Thrusters 95#
Pullups
rest 10 min
21-15-9
KB swings 1.5 pood
burpees
21-15-9
Thrusters 95#
Pullups
rest 10 min
21-15-9
KB swings 1.5 pood
burpees
Tuesday, Jan. 19th, 2010
Front Squat
5-3-1-1-1-1
rest 5 min
4 rnds of
AMRAP in 30 sec DL at 315#
rest 1 min
AMRAP in 30 sec HSPUs
rest 1min
AMRAP in 30 sec Pullups
rest 1 min
5-3-1-1-1-1
rest 5 min
4 rnds of
AMRAP in 30 sec DL at 315#
rest 1 min
AMRAP in 30 sec HSPUs
rest 1min
AMRAP in 30 sec Pullups
rest 1 min
Monday, January 18th, 2010
work up to a max Clean and Jerk
rest 5 min
for 1 min perform up to 30 pullups for every pullup missed perform that many pushups the following minute. Continue for as long as you can finish the pushups within the following minute.
rest 5 min
max pistols each leg
rest 5 min
for 1 min perform up to 30 pullups for every pullup missed perform that many pushups the following minute. Continue for as long as you can finish the pushups within the following minute.
rest 5 min
max pistols each leg
Friday, Jan. 15th, 2010
1000m row
50 thrusters 45#
30 pullups
rest 10 min
21-15-9
Ring pushups
GHD situps
rest 5 min
practice free standing handstand for 2min total work
50 thrusters 45#
30 pullups
rest 10 min
21-15-9
Ring pushups
GHD situps
rest 5 min
practice free standing handstand for 2min total work
Thursday, Jan. 14th, 2010
Bench Press
5-5-5-3-3-3
rest 5 min
5 rnds of:
1 min 20# Wall ball
1 min 135# DL
1 min rest
rest 5 min
max kipping pullups
5-5-5-3-3-3
rest 5 min
5 rnds of:
1 min 20# Wall ball
1 min 135# DL
1 min rest
rest 5 min
max kipping pullups
Tuesday, Jan. 12th, 2010
Front Squat
5-5-5-5-5
rest 5 min
WOD:
3rnds of:
50 Double Unders
40 situps
30 squats
20 knees to elbows
10 strict pullups
rest 5 min
Skill work - 3 rnds of:
L-sit parallel bar (PB) tuck - 20 sec
rest 20 sec
L-sit PB low (legs straight feet just off ground) - 10 sec
rest 20 sec
L-sit PB (legs straight parallel to ground - rounded back) - 5 sec
rest 20 sec
5-5-5-5-5
rest 5 min
WOD:
3rnds of:
50 Double Unders
40 situps
30 squats
20 knees to elbows
10 strict pullups
rest 5 min
Skill work - 3 rnds of:
L-sit parallel bar (PB) tuck - 20 sec
rest 20 sec
L-sit PB low (legs straight feet just off ground) - 10 sec
rest 20 sec
L-sit PB (legs straight parallel to ground - rounded back) - 5 sec
rest 20 sec
Monday, Jan. 11th, 2010
Jerk (clean from floor)
3-3-3-3-3
rest 5 min
50 pullups
50 pushups
50 situps
50 squats
rest 3 min
1 min Handstand hold
30 sec L-sit
15 sec Front Lever tuck (try to get your hips and shoulders horizontal)
3-3-3-3-3
rest 5 min
50 pullups
50 pushups
50 situps
50 squats
rest 3 min
1 min Handstand hold
30 sec L-sit
15 sec Front Lever tuck (try to get your hips and shoulders horizontal)
Friday, Jan 8th, 2010
CFWU x 2
3 rnds of:
5 reps 185# Clean & Jerk
10 HSPUs
rest 5 min
2 rnds of:
2x30 yrd sprints
30 KB swings
2x30 yrd sprints
30 box jumps
rest 5 min
3 times through the following progression
15 sec Planche - frog stand
10 sec Planche - advanced frog stand
5 sec Planche - tuck
3 rnds of:
5 reps 185# Clean & Jerk
10 HSPUs
rest 5 min
2 rnds of:
2x30 yrd sprints
30 KB swings
2x30 yrd sprints
30 box jumps
rest 5 min
3 times through the following progression
15 sec Planche - frog stand
10 sec Planche - advanced frog stand
5 sec Planche - tuck
Thursday, Jan. 7th, 2010
Bench Press
5-5-5-5-5
rest 5 min
5 rnds of:
1 min 20# Wall ball
1 min 135# DL
1 min rest
rest 5 min
max wide grip pullups
max straddle L PB-low
5-5-5-5-5
rest 5 min
5 rnds of:
1 min 20# Wall ball
1 min 135# DL
1 min rest
rest 5 min
max wide grip pullups
max straddle L PB-low
Tuesday, Jan. 5th, 2009
Front Squat
5-10-20-30
rest 5 min
Wod:
5 rnds:
10 GHD situps
5 Muscle ups
rest 3 min
3 max elbow lever holds
5-10-20-30
rest 5 min
Wod:
5 rnds:
10 GHD situps
5 Muscle ups
rest 3 min
3 max elbow lever holds
Monday, Jan. 4th, 2009
7 rounds of:
3 Hang Power Snatch
2 Power Snatch
1 Snatch
(use same weight for all three lifts, complete all three in a row then rest)
rest 2 min/rnd
Wod:
50 Pullups
50 Pushups
50 Situps
50 Squats
rest 3 min
1 min Handstand hold
30 sec L-sit
15 sec Front Lever tuck (try to get your hips and shoulders horizontal)
3 Hang Power Snatch
2 Power Snatch
1 Snatch
(use same weight for all three lifts, complete all three in a row then rest)
rest 2 min/rnd
Wod:
50 Pullups
50 Pushups
50 Situps
50 Squats
rest 3 min
1 min Handstand hold
30 sec L-sit
15 sec Front Lever tuck (try to get your hips and shoulders horizontal)
Subscribe to:
Posts (Atom)
